1.28.12 Power Endurance, Power/Strength, Named Workouts

Workout 1
2×20 Airsquat
2×15 Shoulder Dislocates
2×10 OHS @ dowel
2x15m Lunge + 15m Bear Crawl
Then:
Keep a KB Moving for 10 minutes
10x Goblet Squat
10x Snatch (L)
10x Snatch (R)
30m RTW Walk
30m Cradle Carry
Repeat for 10 minutes
Then:
10x Ball Slam + 20s KB Quick Toe Touch*
Every minute on the minute for 10 minutes
*Penalty for knocking KB over = 1 burpee per infraction
Rest 5 minutes
Then:
5x DB Man-Maker @ 2×30# DB +
60m Farmer’s Carry OR Heavy Sandbag Carry @ 70#
Every 90s for 9 minutes (6 rounds)
Rest 5 minutes
Then:
1 minute of V-Sit MB Tosses +
30s Mountain Climber (keep front foot off the floor) +
30s FLR
Rest while partner goes
3-4 rounds
Then:
Cool Down
 
Results
Lisa W.
Ashley C.
Margaret F.
Tiffany R.
Joshua C.
Elizabeth F.
Lavinia D.
Ellen L.
Laura N.
Jamie Bald.
Susan S.
Cynthia P.
Crystal S.
Lizzy M.
Joe L.
Britni P.
Raja S.
Alana G.
 
Workout 2
“Burpee Prison Run”
20-1 Burpee + 400m Run
Looks like…
20x Burpee + 400m Run
19x Burpee + 400m Run
18x Burpee + 400m Run…
Record time
Then:
Cool Down
 
Results
“Burpee Prison Run:”
Kara S. – 46:03
Amber C. – 54:23
Robin M. – 53:38
Andy R. – 1:05:40
Jill P. – 46:14
Ashley M. – 55:44
Faun C. – 59:14
 
Workout 3
2x Pull-up +
60s rest
10 rounds
Then:
“40-Minute Work Capacity Test”
100 reps each (any order):
Burpee
Wall Ball
DB Push Press
Box Jump
KBS
Ball Slam
Player has 40 minutes to complete
With the time remaining try to get as many calories on the Airdyne as possible
Record calories
Then:
Cool Down
 
Results
“40-Minute Work Capacity:”
Leah Z. – 20 calories – PR
 
Workout 4
3×10 BB Muscle Snatch @ 45#
3×10 OHS @ 45#
Then:
Snatch Progression
2@60%
2@75%
1@80%
1@85%
1@90%
1@95%
Rest plenty between sets
Then:
5×5 DL
Then:
“Muscle-up Knockout”
Each player does 1x muscle-up
Each player does 2x muscle-up…
Continue until last man is standing
Then:
Cool Down
 
Results
5×5 DL, Muscle-up Knockout:
Byron D. – 365#, 6 reps
Niko – 275#, 5 reps
Rob S. – 295#, 3 reps
Chris – 315#, 7 reps
Will B. – 275#, X
 
Workout 5
“Primal Triathlon”
150 calories on Airdyne +
2000m Row +
2.7 Mile Run
Record time
Then:
Cool Down
 
Results
Primal Tri:
James R. – 34:12 PR
 
Photos

 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A thousand words…